avondale training journal, starting Dec. 2018 (comments welcome)

GollyGadget · Jan 29, 2023

Have you read the Running Rewired book? I was looking at it recently because I really need help with my strength training but the reviews made me wonder if it would actually help.

avondale · Jan 30, 2023

GollyGadget said:
Have you read the Running Rewired book? I was looking at it recently because I really need help with my strength training but the reviews made me wonder if it would actually help.

Yes, I have it and have read it all. The "routine" that I am doing is from that. The book has the first part that is more narrative that "explains" the purpose of the training. Then the second part is a big list of exercise routines which reference the following pages with lots of exercises.

In the first part, there are various "themes" that he talks about the runner needing to do to self-assess certain movements and mobility and potentially correct for things. Along with each of these themed discussions are a string of exercises that reinforce that theme. It's honestly not clear that one is supposed to actually DO those strings of exercises as a routine - they are referenced in the formal exercise routines in the second part. However, I've been going through and doing each of the "themed" routines 8 times - ideally 2x per week.

I am on the last "themed" routine, but I split it into two parts because there were a lot of exercises. So, I have about 6 weeks left. Then I hope to start doing the formal exercise routines in the book and stop doing my own exercise routines (Workouts 1, 2, 3, currently).

If you want to chat more about the book, I'm happy to do so.

avondale · Feb 5, 2023

Week of Jan. 30 - Feb. 5, 2023

This was the seventh week of an 18-week training plan that tentatively has the Hurt the Dirt Trail Marathon on April 22 as my next goal race.

My training so far for this race has been going really well. I'm getting faster paces on the same trails than I did when training for my race this past December. My VO2max went up a point after Saturday's run.

Monday

Before breakfast: foam rolling and stretching
After work: walk on treadmill
- time: 1:26:27
- distance: 4.98 mi
- average pace: 17:21
- incline: 4%

Tuesday

Before breakfast: Workout 2
- 3 x 5 each leg one-leg squats on bench with 20-lb vest
- 3 x 5 each arm one-arm row on bench with 30 lb
- 3 x 5 wide push-ups with 20-lb vest
- 3 x 5 each leg hamstring curls with 13-lb band
- 3 x 5 parallel-bar dips
After work:
- CV intervals: 20 min easy + 2 x (8 min CV + 3 min RI) + 4 x (30 sec sprint + 60 sec RI)
  - T+D 68, no effect, T 37 F, misty the whole time
  - time: 48:01
  - distance: 4.36 mi
  - CV splits (goal of 9:00 or faster): 8:54, 8:59
  - sprint splits: 6:44, 6:44, 6:31, 6:54 - my worst set in this training cycle; I definitely wasn't feeling them
  - route: HS track

Wednesday

Before breakfast:
- Core workout
  - 1 60-sec plank
  - 20 starfish
  - 20 dead bugs
  - 20 slo-mo mountain climbers
  - 20 each side flutter kicks
  - 20 bicycle crunches with hold
  - 5 10-sec hollow-body holds
  - 2 30-sec side planks
  - 20 double leg lift/lowers
  - 20 each side running high knee
- Running Rewired"Drive from the Hips" routine, part 1
  - 40 each side pigeon hip extensions
  - 50 frog bridges
  - 20 chair of death squats
  - 20 each side single-leg deadlifts with dowel
  - 3 x 10 Swiss curls
After work:
- 60 min easy
  - T+D 45, no effect, T 36 F, WC 28 F
  - time: 1:00:06
  - distance: 5.0 mi
  - average pace: 12:01 (GAP ave pace 11:57)
  - splits: 11:52, 11:56, 11:57, 12:03, 12:19
  - ave HR: 133 BPM - within my target range
  - elevation gain: 343 ft (corrected)
  - route: old loop around the neighborhood
  - comments: the cold and wind chill really got to my hands after sunset - took forever to get warm when I got inside.

Thursday

Before breakfast: Workout 3
- 3 x 5 goblet squats with 50 lb + 20-lb vest
- 3 x 1 unassisted chin-ups (attempted)
- 3 x 5 lab pull-downs with reverse grip with 42-lb bands
- 3 x 5 pull-overs with 30 lb
- 3 x 5 hamstring slides with 12 lb
- 3 x 5 Arnold presses with 20 lb per arm
After work:
- 60 min tempo ramps
  - T+D 63, no effect, T 39 F, WC 31 F
  - time: 1:00:00
  - distance: 5.55 mi
  - average pace: 10:49 (GAP ave pace 10:46)
  - splits: 11:02, 10:43, 10:49, 10:47, 10:41, 10:50
  - ave HR: 133 BPM - within my target range
  - elevation gain: 439 ft (corrected)
  - route: new loop around the neighborhood

Friday

Before breakfast:
- Running Rewired"Drive from the Hips" routine, part 1
  - 40 each side pigeon hip extensions
  - 50 frog bridges
  - 20 chair of death squats
  - 20 each side single-leg deadlifts with dowel
  - 3 x 10 Swiss curls
- Foam rolling and stretching
After dinner: walk on treadmill
- time: 1:26:31
- distance: 4.89 mi
- average pace: 17:41
- incline: 4%

Saturday

Before lunch:
- 90 min easy on trail
  - T+D 20, no effect, T 21 F, WC 15 F
  - time: 1:30:01
  - distance: 6.9 mi
  - average pace: 13:03 (GAP ave pace 12:45)
  - splits: 12:45, 11:58, 13:09, 14:36, 13:14, 12:58, 12:41
  - ave HR: 136 BPM - within my target range
  - elevation gain: 436 ft (corrected)
  - route: Valley Trail, Rock Creek National Park
  - comments: I actually overdressed a bit, but generally was ok. I was worried that the straw of my hydration reservoir would freeze, but fortunately it didn't.
In evening: 2-hr tennis doubles match - my partner and I lost 7-5, 6-4.

Sunday before dinner:

140 min LR on trail
- T+D 70, no effect, T 48 F - perfect running weather!
- time: 2:20:01
- distance: 10.86 mi
- average pace: 12:53 (GAP ave pace 12:32)
- splits: 13:00, 12:42, 12:59, 13:09, 12:13, 12:53, 12:25, 13:16, 13:08, 13:40
- ave HR: 137 BPM - below my target range
- elevation gain: 827 ft (corrected)
- route: Seneca Greenway Trail
- comments: My average pace was significantly better than when I last ran this trail in November. Nice!
- comments: I drank all of my 1.5 L water + Nuun. I ate one sleeve of GU Chews and one Honey Stinger waffle.

Health

The headache continues, but t least I haven't had any really bad days for awhile. My radio ablation procedure is supposed to happen this Thursday!

avondale · Feb 6, 2023

@DopeyBadger, you might be interested in this. With my new Garmin Epix, I get more information on my training status than I've had before. I'm curious about what you think about it and how helpful you think it might be.

Garmin assigns each activity (all activities, not just runs) an "exercise load" number. From this article, http://runningwithrock.com/garmin-training-load/, this is based on HR, duration, and HR variability. These are used to estimate the EPOC (Excess Post-exercise Oxygen Consumption), and then Garmin puts all of this together into a number called the exercise load. Looking at some of the loads, they seem qualitatively reasonable compared to each other. I think Garmin may somewhat underestimate the load for tennis, though. Interestingly, the exercise loads for my three workouts this past week were all similar: the CV intervals on Tuesday were 173; the tempo ramps on Thursday were 168; and the 10.9-mi long run on trails on Sunday was 176.

Then Garmin sums the exercise loads for the activities over the last 7 days. This is what it calls the "acute load". As each day passes, the oldest day's activities are dropped and the current day's are added. OK, great.

The screenshot from my Garmin Connect shows the exercise loads by day in the top graph and the acute load over the last 4 weeks in the bottom graph. In the top graph, there are horizontal breaks in the bar, indicating that I did more than one activity that day, and they are stacked vertically.

Now comes the part that I'd like to understand better. The green band in the bottom graph is the "optimal range" for my acute load to be in, in order to keep improving my fitness. Where is Garmin getting this from? I've only had the Epix and been getting these stats since Christmas, and yet it computes this optimal range since I started using the Epix. I don't know how it could have any idea of my "optimal range" for training so quickly.

Regardless of the optimal range, I can see how the type of workouts/runs that are done will affect the training load and acute load. It's hard to see in the bottom graph above because it's stretched out so much horizontally, but when I started this training cycle (toward the beginning of January), my training load really ramped up, which made sense. However, the last three weeks are supposed to have been building - I increased mileage and time running, but the acute load graph has been pretty flat. So apparently I haven't increased my load as much as I thought I had. (?) Does that mean I'm not necessarily making training progress?

This upcoming week is a cut-back week, so it will be interesting to see how much the acute load decreases this week.

I can see much more starkly through these analyses how being limited to ~60-min runs on weekdays limits my exercise load and thus the possible increase in my acute load. Unfortunately, the need to work and have a life does exist.

DopeyBadger · Feb 6, 2023

avondale said:
@DopeyBadger, you might be interested in this. With my new Garmin Epix, I get more information on my training status than I've had before. I'm curious about what you think about it and how helpful you think it might be.

Garmin assigns each activity (all activities, not just runs) an "exercise load" number. From this article, http://runningwithrock.com/garmin-training-load/, this is based on HR, duration, and HR variability. These are used to estimate the EPOC (Excess Post-exercise Oxygen Consumption), and then Garmin puts all of this together into a number called the exercise load. Looking at some of the loads, they seem qualitatively reasonable compared to each other. I think Garmin may somewhat underestimate the load for tennis, though. Interestingly, the exercise loads for my three workouts this past week were all similar: the CV intervals on Tuesday were 173; the tempo ramps on Thursday were 168; and the 10.9-mi long run on trails on Sunday was 176.

Then Garmin sums the exercise loads for the activities over the last 7 days. This is what it calls the "acute load". As each day passes, the oldest day's activities are dropped and the current day's are added. OK, great.

The screenshot from my Garmin Connect shows the exercise loads by day in the top graph and the acute load over the last 4 weeks in the bottom graph. In the top graph, there are horizontal breaks in the bar, indicating that I did more than one activity that day, and they are stacked vertically.
View attachment 737550
Now comes the part that I'd like to understand better. The green band in the bottom graph is the "optimal range" for my acute load to be in, in order to keep improving my fitness. Where is Garmin getting this from? I've only had the Epix and been getting these stats since Christmas, and yet it computes this optimal range since I started using the Epix. I don't know how it could have any idea of my "optimal range" for training so quickly.

Regardless of the optimal range, I can see how the type of workouts/runs that are done will affect the training load and acute load. It's hard to see in the bottom graph above because it's stretched out so much horizontally, but when I started this training cycle (toward the beginning of January), my training load really ramped up, which made sense. However, the last three weeks are supposed to have been building - I increased mileage and time running, but the acute load graph has been pretty flat. So apparently I haven't increased my load as much as I thought I had. (?) Does that mean I'm not necessarily making training progress?

This upcoming week is a cut-back week, so it will be interesting to see how much the acute load decreases this week.

I can see much more starkly through these analyses how being limited to ~60-min runs on weekdays limits my exercise load and thus the possible increase in my acute load. Unfortunately, the need to work and have a life does exist.

I've written quite a bit on Training Load before. Start here:

Training Load

-A longer thread from earlier in 2018: The Beginner's Guide to Stravistix or How I Learned to Stop Worrying and Love the TRIMP (started by @kleph)
-An explantation of the terminology and whether "Fitness" = Pace: "Fitness" and "Fatigue"
-More isn't always better
-Finally figured out how to apply the mathematical formula of Stress Score, "Fitness" and "Fatigue"

Now the parts that will be more interesting.

Training Load Calculations on Different Training Plans for Different Fitness Profiles
-Covers the following scenarios.
--4 hour runner vs 6 hour runner using traditional Galloway Advanced Marathon
--4 hour runner choosing between traditional Galloway Advanced Marathon and a hybrid with 4 days per week but minimized long run
--6 hour runner choosing between traditional Galloway Advanced Marathon and a hybrid with 4 days per week but minimized long run
--4 hour runner vs 5 hour runner using Hansons Advanced
--4 hour runner vs 5 hour runner using Hansons Advanced; Determining appropriate Base training
--4 hour runner vs 5 hour runner using Hansons Advanced; A Secondary method to make Hansons Advanced appropriate for 5 hr runner

Training Load Calculations on Different Training Plans for Different Fitness Profiles: Part 2
--Covers the following scenarios.
--4 hour runner choosing between Hansons Advanced and Higdon Advanced 2
--4 hour runner missing the last long run in Hansons Advanced: What truly happens to training load when you miss the last big training day???
--4 hour runner missing the entire peak week in Hansons Advanced: What truly happens to training load when you miss the entire peak week???
--4 hour runner who chooses to increase the long run in Hansons Advanced because 16 is just too short

4 hour marathon runner choosing between Hansons Advanced and Hansons Beginner

Training Load Calculations (What happens when the next cycle starts?): Part 3
--Runner decides to follow up 18 week Hansons Advanced with another 18 week Hansons Advanced starting right after the Marathon ends
--Runner decides to follow up 18 week Hansons Advanced with another 18 week Hansons Advanced starting 2 weeks after the Marathon ends and takes some time off
--Runner decides to follow up 18 week Hansons Advanced with 12 week Hansons Advanced starting 2 weeks after the Marathon ends and takes some time off
--Runner decides to follow up 18 week Hansons Advanced with 10 week Hansons Advanced starting 2 weeks after the Marathon ends and takes some time off
--Runner decides to follow up 18 week Hansons Advanced with 12 week Hansons Advanced starting right after the Marathon ends

2019 Training: A Macro View
****

Garmin's training load is much the same, but the numbers come out differently.

avondale said:
Where is Garmin getting this from? I've only had the Epix and been getting these stats since Christmas, and yet it computes this optimal range since I started using the Epix. I don't know how it could have any idea of my "optimal range" for training so quickly.

From my own personal experience, I suspect the Garmin has this information on the back-end all along and only "unlocks" once you purchase a device capable of doing it. It still won't show the data from the time period prior though. Based on the original research on training load, it should take about 42 days before the data is "true".

avondale said:
Regardless of the optimal range, I can see how the type of workouts/runs that are done will affect the training load and acute load. It's hard to see in the bottom graph above because it's stretched out so much horizontally, but when I started this training cycle (toward the beginning of January), my training load really ramped up, which made sense. However, the last three weeks are supposed to have been building - I increased mileage and time running, but the acute load graph has been pretty flat. So apparently I haven't increased my load as much as I thought I had. (?) Does that mean I'm not necessarily making training progress?

Don't get sucked into the mindset that training must always be going up for it to be optimal/right. There's a tolerance to how much training or building the body will take until you get diminished returns. I've found my timeframe is around 10-12 weeks or so. Garmin's displayed data is less nuanced than Elevate (the google plug-in for Strava) or Strava's "fitness". Ideally though, you want to see ebb and flow in your training plan just like you would in your yearly training cycles. Periods of high training and periods of low training. But training load can make it seem like the way to improve (or stay in optimal) is continuously building without the pull back weeks. Training load is better seen as a tool in the tool box that displays the following in simplistic terms:

"The training you are doing today is different enough from the last 42 days worth of training to make it ideal, but not too different from what you've been doing to make it an overload."

There's a window of different enough without being too different that the body likes to be in for making gains. Too little difference and you'll live in the neutral/stagnation zone. Too different and you'll overload.

One thing I found interesting about the Canova training in my last marathon cycle was that per my Garmin I was never in the optimal zone. The ramp rate of the 30 week training plan was so low it always saw me in the neutral/maintaining zone despite making very very slow gains.

While Garmin (and other devices) combine training load into a single value, there are some that believe the training load metric is best viewed within individual sports rather than solely as a combined value.

Lastly, keep in mind that the accuracy of this value is solely dependent on the accuracy of your inputs. So if your HR zones are off, then the data is off. If you get bad HR data on a run, then the data is off.

https://www.trainingpeaks.com/coach-blog/a-coachs-guide-to-atl-ctl-tsb/

avondale · Feb 12, 2023

DopeyBadger said:
I've written quite a bit on Training Load before. Start here:

Training Load

-A longer thread from earlier in 2018: The Beginner's Guide to Stravistix or How I Learned to Stop Worrying and Love the TRIMP (started by @kleph)
-An explantation of the terminology and whether "Fitness" = Pace: "Fitness" and "Fatigue"
-More isn't always better
-Finally figured out how to apply the mathematical formula of Stress Score, "Fitness" and "Fatigue"

Now the parts that will be more interesting.

Training Load Calculations on Different Training Plans for Different Fitness Profiles
-Covers the following scenarios.
--4 hour runner vs 6 hour runner using traditional Galloway Advanced Marathon
--4 hour runner choosing between traditional Galloway Advanced Marathon and a hybrid with 4 days per week but minimized long run
--6 hour runner choosing between traditional Galloway Advanced Marathon and a hybrid with 4 days per week but minimized long run
--4 hour runner vs 5 hour runner using Hansons Advanced
--4 hour runner vs 5 hour runner using Hansons Advanced; Determining appropriate Base training
--4 hour runner vs 5 hour runner using Hansons Advanced; A Secondary method to make Hansons Advanced appropriate for 5 hr runner

Training Load Calculations on Different Training Plans for Different Fitness Profiles: Part 2
--Covers the following scenarios.
--4 hour runner choosing between Hansons Advanced and Higdon Advanced 2
--4 hour runner missing the last long run in Hansons Advanced: What truly happens to training load when you miss the last big training day???
--4 hour runner missing the entire peak week in Hansons Advanced: What truly happens to training load when you miss the entire peak week???
--4 hour runner who chooses to increase the long run in Hansons Advanced because 16 is just too short

4 hour marathon runner choosing between Hansons Advanced and Hansons Beginner

Training Load Calculations (What happens when the next cycle starts?): Part 3
--Runner decides to follow up 18 week Hansons Advanced with another 18 week Hansons Advanced starting right after the Marathon ends
--Runner decides to follow up 18 week Hansons Advanced with another 18 week Hansons Advanced starting 2 weeks after the Marathon ends and takes some time off
--Runner decides to follow up 18 week Hansons Advanced with 12 week Hansons Advanced starting 2 weeks after the Marathon ends and takes some time off
--Runner decides to follow up 18 week Hansons Advanced with 10 week Hansons Advanced starting 2 weeks after the Marathon ends and takes some time off
--Runner decides to follow up 18 week Hansons Advanced with 12 week Hansons Advanced starting right after the Marathon ends

2019 Training: A Macro View
****

Garmin's training load is much the same, but the numbers come out differently.

From my own personal experience, I suspect the Garmin has this information on the back-end all along and only "unlocks" once you purchase a device capable of doing it. It still won't show the data from the time period prior though. Based on the original research on training load, it should take about 42 days before the data is "true".

Don't get sucked into the mindset that training must always be going up for it to be optimal/right. There's a tolerance to how much training or building the body will take until you get diminished returns. I've found my timeframe is around 10-12 weeks or so. Garmin's displayed data is less nuanced than Elevate (the google plug-in for Strava) or Strava's "fitness". Ideally though, you want to see ebb and flow in your training plan just like you would in your yearly training cycles. Periods of high training and periods of low training. But training load can make it seem like the way to improve (or stay in optimal) is continuously building without the pull back weeks. Training load is better seen as a tool in the tool box that displays the following in simplistic terms:

"The training you are doing today is different enough from the last 42 days worth of training to make it ideal, but not too different from what you've been doing to make it an overload."

There's a window of different enough without being too different that the body likes to be in for making gains. Too little difference and you'll live in the neutral/stagnation zone. Too different and you'll overload.

One thing I found interesting about the Canova training in my last marathon cycle was that per my Garmin I was never in the optimal zone. The ramp rate of the 30 week training plan was so low it always saw me in the neutral/maintaining zone despite making very very slow gains.

While Garmin (and other devices) combine training load into a single value, there are some that believe the training load metric is best viewed within individual sports rather than solely as a combined value.

Lastly, keep in mind that the accuracy of this value is solely dependent on the accuracy of your inputs. So if your HR zones are off, then the data is off. If you get bad HR data on a run, then the data is off.

https://www.trainingpeaks.com/coach-blog/a-coachs-guide-to-atl-ctl-tsb/

Thanks for the thoughts on Garmin's optimal training range. That's what I was wondering about the most. I wasn't going to change my plans based on it, but its origin is a little mysterious. I had been wondering about Garmin having some of this information hidden away on everyone but then if you get the right device, you can access it. It's still interesting.

avondale · Feb 12, 2023

Week of Feb. 6 - 12, 2023

This was the eighth week of an 18-week training plan that tentatively has the Hurt the Dirt Trail Marathon on April 22 as my next goal race. This was a cut-back week. Due to my neck procedure and some tennis, I ended up skipping one planned run, but I think that's fine for the cut-back week.

Today was 1000 days in a row of me getting at least 10,000 steps!

Monday

Before breakfast: foam rolling and stretching
In evening: 2-hr tennis doubles round-robin

Tuesday

Before breakfast: core workout
- 1 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 slo-mo mountain climbers
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- 20 each side running high knee
In evening: 2-hr tennis doubles match - my partner and I lost 6-1, 6-0 in a very frustrating match

Wednesday after work:

CV intervals: 15 min easy + 3 x (6 min CV + 2 min RI) + 4 x (30 sec sprint + 60 sec RI)
- T+D 86, no effect, T 61 F
- time: 45:01
- distance: 4.23 mi
- CV splits (goal of 9:00 or faster): 8:55, 8:51, 8:58
- sprint splits: 6:20, 6:14, 6:27, 6:20 - MUCH better than last week's
- route: HS track

Thursday after work: walk on treadmill

time: 1:26:03
distance: 4.92 mi
average pace: 17:29
incline: 4%
comments: I wasn't supposed to do anything strenuous after my neck procedure.

Friday

Before breakfast: core workout
- 1 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 slo-mo mountain climbers
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- 20 each side running high knee
After work:
- 50 min easy
  - T+D 88, no effect, T 57 F - such nice weather!
  - time: 50:01
  - distance: 4.29 mi
  - average pace: 11:40 (GAP ave pace 11:39)
  - splits: 11:52, 11:58, 11:30, 11:15, 11:46
  - ave HR: 129 BPM - within my target range
  - elevation gain: 111 ft (corrected)
  - route: Sligo Creek Trail

Saturday

Before lunch: boxing workout
Before dinner:
- 70 min easy on trail
  - T+D 67, no effect, T 48 F
  - time: 1:10:05
  - distance: 5.42 mi
  - average pace: 12:55 (GAP ave pace 12:09)
  - splits: 12:53, 13:58, 13:16, 12:34, 12:42, 11:02
  - ave HR: 133 BPM - within my target range
  - elevation gain: 695 ft (corrected)
  - route: Western Ridge Trail, Rock Creek National Park

Sunday before dinner:

100 min LR on trail
- T+D 72, no effect, T 37 F, WC 29 F rain the whole time
- time: 1:40:01
- distance: 7.66 mi
- average pace: 13:03 (GAP ave pace 12:38)
- splits: 12:21, 12:15, 13:32, 16:02, 13:31, 12:34, 12:02, 11:39
- ave HR: 145 BPM - within my target range
  elevation gain: 523 ft (corrected)
- route: Valley Trail, Rock Creek National Park
- comments: This was a very cold, wet, and miserable run.

Health

Thursday morning was the procedure on my neck. It was a medial branch radio frequency ablation of the nerves that might be causing vertebral facet pain in my neck. I had a temporary version of this procedure done a month or so ago, and it seemed like it might have had some benefit. Because this procedure is so low-risk, the pain management doc thought it would be worth trying the more long-term version. The radio frequency ablation temporarily destroys part of the nerves in question, but those parts will grow back in approximately a year. So if this procedure helps, it might be good for a number of months to a year, and then it can be repeated.

The procedure was done under very mild sedation. Live x-ray was used to visualize the nerves, and the doc did check some of them to make sure the correct ones were treated. The procedure is done through a needle inserted in the side of my neck (both sides of the neck are done). I got some bemusing "when I do this, your shoulder muscle should twitch - please let me know that it does" and, yep, it did.

If this really did stop the cause of the headaches and neck pain, I'm supposed to see the benefits ramp up over the next few weeks. So far, things haven't been any worse and maybe a smidgen better. The two areas on my neck right around the needle insertion point have been a bit bruised and sore, but rapidly improving.

I'm really hoping this will help! But after so many other things have failed and the temporary version of the procedure had only a small effect, I'm trying not to get too hopeful.

GollyGadget · Feb 12, 2023

I have high hopes for the outcomes of your procedure!

NYC_MW · Feb 13, 2023

avondale said:
Today was 1000 days in a row of me getting at least 10,000 steps!

!!!

avondale · Feb 19, 2023

Week of Feb. 13 - 19, 2023

This was the ninth week of an 18-week training plan that has the Hurt the Dirt Trail Marathon on April 22 as my next goal race. I officially registered for the race.

So far, my training has been going really, really well - I have been very pleased. I was a bit concerned about getting into such long long runs so quickly in the plan, but it seems ok so far. Of course, it's the time of year for cool weather, which is best for me for running.

Monday

Before breakfast: foam rolling and stretching
After work:
- Hill repeats: 20 min easy + 5 x (1 min hard uphill + 2 min walk downhill) + 5 min easy
  - T+D 75, no effect, T 55 F
  - time: 40:01
  - distance: 3.29 mi
  - uphill splits: 8:36, 8:10, 7:59, 8:08, 8:06
  - elevation gain: 269 ft (corrected)
  - route: old loop around the neighborhood
  - comments: I last did 1-minute hill sprints on this hill on Nov. 4 last year. The seven splits were: 8:55, 8:40, 8:16, 8:33, 8:45, 8:22, 8:39. My splits for this run were significantly better!

Tuesday

Before breakfast: Workout 1
- 3 x 5 squats with 65 lb + 20-lb vest
- 3 x 1 unassisted pull-ups (attempted)
- 3 x 5 lat pull-downs with 42-lb bands
- 3 x 5 bench presses with 67.5 lb
- 3 x 5 Romanian deadlifts with 57.5 lb
- 3 x 5 shoulder presses with 25 lb per arm
In evening: 2-hr tennis doubles match - my partner and I lost 6-2, 6-1.

Wednesday

Before breakfast: Running Rewired routine: Drive from the Hips, part 2
- 50 kneeling banded deadlifts
- 15 each leg band drive thrus
- 15 each leg banded hip drags
- 2 x 10 each leg Bulgarian split squats
- 2 x 10 each leg sling pistol squats
After work:
- 60 min easy
  - T+D 109, 0.5% effect. T 68 F - what weather in February!
  - time: 1:00:00
  - distance: 5.08 mi
  - average pace: 11:49 (GAP ave pace 11:47)
  - splits: 11:56, 11:49, 11:40, 11:45, 11:58, 11:08
  - ave HR: 132 BPM - within my target range
  - elevation gain: 340 ft (corrected)
  - route: old loop around the neighborhood

Thursday

Before breakfast: Workout 2
- 3 x 5 each leg one-leg squats on bench with 20-lb vest
- 3 x 5 each arm one-arm row on bench with 30 lb
- 3 x 5 wide push-ups with 20-lb vest
- 3 x 5 prone hamstring curls with 20 lb
- 3 x 5 parallel-bar dips
After work:
- Tempo intervals: 20 min easy + 5 x (5 min tempo effort + 1 min walk)
  - T+D 111, 1% effect. T 57 F - it had been raining, so nearly 100% humidity
  - time: 50:01
  - distance: 4.58 mi
  - tempo splits: 9:42, 9:40, 9:36, 9:32, 9:29
  - route: HS track
  - comments: Tempo effort should be a HR of about 160 BPM for me. I never quite got there on these intervals. In my past road racing training, HM tempo was 9:32 and M tempo was 9:56. Seems like I will be aiming more for HM tempo, but we'll see once I move up to 10-min intervals.

Friday

Before breakfast:
- Core workout
  - 1 60-sec plank
  - 20 starfish
  - 20 dead bugs
  - 20 slo-mo mountain climbers
  - 20 each side flutter kicks
  - 20 bicycle crunches with hold
  - 5 10-sec hollow-body holds
  - 2 30-sec side planks
  - 20 double leg lift/lowers
  - 20 each side running high knee
- Running Rewired routine: Drive from the Hips, part 2
  - 50 kneeling banded deadlifts
  - 15 each leg band drive thrus
  - 15 each leg banded hip drags
  - 2 x 10 each leg Bulgarian split squats
  - 2 x 10 each leg sling pistol squats
After dinner: walk on treadmill
- time: 1:26:25
- distance: 4.88 mi
- average pace: 17:42
- incline: 4% to 8% and back, changing every 5 min

Saturday

Before lunch: boxing workout
Before dinner:
- 90 min easy on trail
  - T+D 62, no effect. T 45 F
  - time: 1:30:01
  - distance: 7.07 mi
  - average pace: 12:44 (GAP ave pace 12:26)
  - splits: 12:31, 11:43, 13:10, 14:23, 13:00, 12:43, 11:42, 11:42
  - ave HR: 137 BPM - within my target range
  - elevation gain: 456 ft (corrected)
  - route: Valley Trail, Rock Creek National Park

Sunday before dinner:

180 min LR on trail
- T+D 83, no effect, T 57 F - perfect running weather!
- time: 3:00:01
- distance: 13.76 mi
- average pace: 13:05 (GAP ave pace 12:38)
- splits: 12:54, 12:20, 12:26, 13:03, 11:42, 12:58, 14:12, 14:17, 12:15, 13:20, 12:32, 13:17, 13:52, 14:21
- ave HR: 142 BPM - below my target range
- elevation gain: 1250 ft (corrected)
- route: Seneca Greenway Trail
- comments: This run was supposed to be 160 min, but I accidentally run 10 minutes too long on the outbound leg, so it turned into a 180-min run. I ended up doing quite well with it, but it really wore me out!

Health

My headache and neck pain has been a bit better this week, so maybe the neck procedure last week did help. If so, I hope it continues to improve.

avondale · Feb 26, 2023

Week of Feb. 20 - 26, 2023

This was the tenth week of an 18-week training plan that has the Hurt the Dirt Trail Marathon on April 22 as my next goal race.

Training is still going very well. I was feeling a bit tired this week, but that's reasonable with the long runs that I'm doing. I really need to get to bed a bit earlier. But I can't believe my long trail runs have gone so well - I am getting great splits for the flatter sections.

Monday

Before breakfast: foam rolling and stretching
In evening: 2-hr tennis doubles round-robin

Tuesday

Before breakfast:
- Workout 3
  - 3 x 5 goblet squats with 50 lb + 20-lb vest
  - 3 x 1 unassisted chin-ups (attempted)
  - 3 x 5 lab pull-downs with reverse grip with 42-lb bands
  - 3 x 5 pull-overs with 30 lb
  - 3 x 5 hamstring slides with 12 lb
  - 3 x 5 straight-arm press-downs with 13-lb band
- Running Rewired Drive from the Hips routine, part 2
  - 50 kneeling banded deadlifts
  - 15 each leg band drive thrus
  - 15 each leg banded hip drags
  - 2 x 10 each leg Bulgarian split squats
  - 2 x 10 each leg sling pistol squats
After work:
- Hill repeats: 20 min easy + 10 x (1 min hard uphill + 2 min walk downhill) + 5 min easy
  - T+D 94, no effect, T 59 F
  - time: 55:01
  - distance: 4.31 mi
  - uphill splits: 8:57, 8:20, 8:14, 8:11, 8:35, 8:21, 8:19, 8:23, 8:30, 8:22
  - elevation gain: 390 ft (corrected)
  - route: old loop around the neighborhood
  - comments: The uphill splits were not as fast as last week's, but I was definitely more tired this week. They were still good.

Wednesday in evening: 2-hr tennis doubles match - my partner and I lost 6-1, 6-1.

Thursday after work:

Tempo intervals: 20 min easy + 2 x (10 min tempo + 2 min RI) + 1 x (5 min tempo + 1 min RI)
- T+D 120, 1% effect. T 75 F - crazy for February!
- time: 50:00
- distance: 4.58 mi
- tempo splits: 9:33, 9:34, 9:31
- route: HS track
- comments: Tempo effort should be a HR of about 160 BPM for me. I aimed for what had previously been HM tempo for me (9:32), and I got close to 160 BPM toward the end of the 10-min intervals. This was still not a really hard workout for me, but it will be ramping up.

Friday

Before breakfast: Running Rewired Drive from the Hips routine, part 2
- 50 kneeling banded deadlifts
- 15 each leg band drive thrus
- 15 each leg banded hip drags
- 2 x 10 each leg Bulgarian split squats
- 2 x 10 each leg sling pistol squats
Before dinner:
- 60 min easy
  - T+D 68, no effect. T 50 F
  - time: 1:00:00
  - distance: 5.29 mi
  - average pace: 11:21 (GAP ave pace 11:19)
  - splits: 11:46, 11:31, 11:13, 11:13, 11:09, 11:00
  - ave HR: 132 BPM - within my target range
  - elevation gain: 159 ft (corrected)
  - route: Rock Creek Trail

Saturday before lunch:

90 min easy on trail
- T+D 62, no effect, T 36 F, WC 28 F, light snow
- time: 1:30:02
- distance: 6.71 mi
- average pace: 13:25 (GAP ave pace 12:45)
- splits: 13:23, 14:08, 13:24, 13:17, 13:08, 14:00, 12:11
- ave HR: 125 BPM - this was mixed up because my HRM was having issues in the last mile or so
- elevation gain: 880 ft (corrected)
- route: Western Ridge Trail, Rock Creek National Park
- comments: I used my poles on this run.
- comments: I was supposed to have a tennis match in the evening, but unfortunately my partner had something come up and couldn't play and we couldn't find a sub at the last minute. So I didn't play. Boo.

Sunday before dinner:

190 min LR on trail
- T+D 88, no effect, T 54 F
- time: 3:09:41
- distance: 14.6 mi
- average pace: 13:00 (GAP ave pace 12:38)
- splits: 12:21, 12:00, 12:30, 13:03, 11:36, 12:39, 14:01, 12:47, 13:59, 13:30, 12:38, 13:19, 13:08, 12:52, 13:33, 15:18
- ave HR: 145 BPM - within my target range
- elevation gain: 1234 ft (corrected)
- route: Seneca Greenway Trail
- comments: I accidentally saved the run at the turn-around point, so I have it in two halves on Garmin. I did my best to combine the stats.
- comments: I had 1.5L of water + Nuun plus 0.5L of water. I ate one Honey Stinger waffle, one sleeve of GU Chews, and one serving of Swedish Fish.

Health

Well, it seems like the honeymoon after my neck procedure is over. I had some days where the headache got bad again. Maybe because I was extra tired this week? Again, who knows.

SheHulk · Feb 26, 2023

I don't know how you are functioning with these ongoing headaches. I am very impressed with your ability to do the work you do, and also keeping up with your exercise routine, through it all.

avondale · Mar 5, 2023

SheHulk said:
I don't know how you are functioning with these ongoing headaches. I am very impressed with your ability to do the work you do, and also keeping up with your exercise routine, through it all.

Somehow I didn't see that you had posted. For the majority of the time, doing something else, especially something active, is a huge distraction from the headache pain. Running, walking, tennis, and teaching class are usually something that I focus on enough to be able to background the pain - there are other physical sensations going on or something I'm really mentally focused on. But then other things are NOT distracting: grading, other computer sorts of work, reading, etc. That's when the headache pain just really drags on me and makes me tired and depressed.

There are times when the pain gets enough that the distraction technique doesn't work very well, but fortunately those times aren't common. Overall the pain is not at a really horrible level - it's just the fact that it doesn't stop that's so bad.

avondale · Mar 5, 2023

Week of Feb. 27 - Mar. 5, 2023

This was the eleventh week of an 18-week training plan that has the Hurt the Dirt Trail Marathon on April 22 as my next goal race.

Training is still going well. The long run today was a tough one because the new part that I added for the extra time was all uphill one way, and pretty steep, which zonked me. But still, it went pretty well. I'm glad that this upcoming week is a cut-back week, though.

Monday

Before breakfast: foam rolling and stretching
After work: walk on treadmill
- time: 1:26:47
- distance: 4.9 mi
- average pace: 17:43
- incline: 4%

Tuesday

Before breakfast:
- Workout 1
  - 3 x 5 squats with 65 lb + 20-lb vest
  - 3 x 1 unassisted pull-ups (attempted)
  - 3 x 5 lat pull-downs with 42-lb bands
  - 3 x 5 bench presses with 67.5 lb
  - 3 x 5 Romanian deadlifts with 57.5 lb
  - 3 x 5 shoulder presses with 25 lb per arm
- Running Rewired: Drive from the Hips routine, part 2
  - 50 kneeling banded deadlifts
  - 15 each leg band drive thrus
  - 15 each leg banded hip drags
  - 2 x 10 each leg Bulgarian split squats
  - 2 x 10 each leg sling pistol squats
After work:
- Hill repeats: 20 min easy + 3 x (2 min hard uphill + 4 min walk downhill)
  - T+D 98, no effect, T 59 F
  - time: 38:01
  - distance: 2.95 mi
  - uphill splits: 10:01, 10:09, 9:55
  - elevation gain: 235 ft (corrected)
  - route: old loop around the neighborhood
  - comments: These were hard!

Wednesday after work:

60 min easy
- T+D 96, no effect. T 57 F
- time: 1:00:01
- distance: 5.08 mi
- average pace: 11:49 (GAP ave pace 11:46)
- splits: 11:54, 12:00, 11:45, 11:42, 11:44
- ave HR: 128 BPM - within my target range
- elevation gain: 353 ft (corrected)
- route: old loop around the neighborhood

Thursday

Before breakfast:
- Core workout
  - 1 60-sec plank
  - 20 starfish
  - 20 dead bugs
  - 20 slo-mo mountain climbers
  - 20 each side flutter kicks
  - 20 bicycle crunches with hold
  - 5 10-sec hollow-body holds
  - 2 30-sec side planks
  - 20 double leg lift/lowers
  - 20 each side running high knee
- Running Rewired: Drive from the Hips routine, part 2
  - 50 kneeling banded deadlifts
  - 15 each leg band drive thrus
  - 15 each leg banded hip drags
  - 2 x 10 each leg Bulgarian split squats
  - 2 x 10 each leg sling pistol squats
After work:
- Tempo intervals: 20 min easy + 3 x (10 min tempo + 2 min RI)
  - T+D 96, no effect. T 61 F
  - time: 56:00
  - distance: 5.15 mi
  - tempo splits: 9:34, 9:33, 9:28
  - route: HS track

Friday after dinner: walk on treadmill

time: 43:57
distance: 2.45 mi
average pace: 17:56
incline: 4% to 7.5%
comments: I had a busy and long day at work, so I didn't feel like doing more than I needed to to get my 10k steps for the day.

Saturday

Before lunch: boxing workout
Before dinner:
- 90 min easy on trail
  - T+D 86, no effect, T 55 F, windy
  - time: 1:30:02
  - distance: 6.95 mi
  - average pace: 12:57 (GAP ave pace 12:44)
  - splits: 12:25, 12:21, 13:36, 14:40, 12:48, 12:41, 12:05
  - ave HR: 157 BPM - within my target range
  - elevation gain: 418 ft (corrected)
  - route: Valley Trail, Rock Creek National Park

Sunday before dinner:

200 min LR on trail
- T+D 91, no effect, T 61 F
- time: 3:20:00
- distance: 15.07 mi
- average pace: ~13:15
- splits: 12:54, 12:32, 12:47, 13:13, 12:00, 13:13, 13:47, 13:19, 14:42, 13:12, 12:37, 13:21, 13:18, 13:08, 13:43, 13:08, 17:46
- ave HR: ~151 BPM - within my target range
- elevation gain: 1350 ft (corrected)
- route: Seneca Greenway Trail
- comments: I accidentally saved the run twice (sheesh) partway through - so it was in three parts on Garmin. I combined stats approximately. I think I figured out what I've been doing to accidentally save after I've paused.
- comments: I had 1.5L of water + Nuun plus 1L of water. I ate one Honey Stinger waffle, one sleeve of GU Chews, and one serving of Swedish Fish.
- comments: This was a hard long run. Even though the T+D was < 100, I definitely felt the heat and full Sun - the trees haven't leafed out yet to give shade. My right ear plugged up on the drive home. After I got home, my ab muscles felt like they wanted to cramp.

Health

My headache was especially bad this week on several days. I am not sure why.

avondale · Mar 12, 2023

Week of Mar. 6 - 12, 2023

This was the twelfth week of an 18-week training plan that has the Hurt the Dirt Trail Marathon on April 22 as my next goal race.

Training is still going well. This was a cut-back week, which I needed. Fortunately it also coincided with the start of Daylight Saving Time so that I didn't lose an hour of sleep before a really long run.

Monday

Before breakfast: foam rolling and stretching
In evening: 2-hr tennis doubles match - my partner and I lost 6-1, 6-3.

Tuesday after work:

60 min easy
- T+D 64, no effect. T 52 F, very windy
- time: 1:00:01
- distance: 5.2 mi
- average pace: 11:33 (GAP ave pace 11:39)
- splits: 11:35, 11:55, 11:46, 11:16, 11:15, 11:21
- ave HR: 128 BPM - within my target range
- elevation gain: 151 ft (corrected)
- route: Sligo Creek Trail

Wednesday

Before breakfast:
- Core workout
  - 1 60-sec plank
  - 20 starfish
  - 20 dead bugs
  - 20 slo-mo mountain climbers
  - 20 each side flutter kicks
  - 20 bicycle crunches with hold
  - 5 10-sec hollow-body holds
  - 2 30-sec side planks
  - 20 double leg lift/lowers
  - 20 each side running high knee
- Running Rewired: Drive from the Hips routine, part 2
  - 50 kneeling banded deadlifts
  - 15 each leg band drive thrus
  - 15 each leg banded hip drags
  - 2 x 10 each leg Bulgarian split squats
  - 2 x 10 each leg sling pistol squats
After work:
- Tempo intervals: 20 min easy + 5 x (5 min tempo + 1 min RI)
  - T+D 72, no effect. T 50 F, windy
  - time: 50:04
  - distance: 4.64 mi
  - tempo splits: 9:27, 9:22, 9:26, 9:26, 9:26
  - route: HS track

Thursday

Before breakfast: Workout 2
- 3 x 5 each leg one-leg squats on bench with 20-lb vest
- 3 x 5 each arm one-arm row on bench with 30 lb
- 3 x 5 wide push-ups with 20-lb vest
- 3 x 5 prone hamstring curls with 20 lb
- 3 x 5 parallel-bar dips
In evening: 2-hr tennis doubles match - my partner and I lost 6-1, 6-2.

Friday after work:

Hill repeats: 20 min easy + 5 x (1 min hard uphill + 2 min walk downhill) + 5 min easy
- T+D 86, no effect, T 45 F
- time: 40:01
- distance: 3.17 mi
- uphill splits: 9:14, 8:30, 8:28, 8:18, 8:13
- elevation gain: 250 ft (corrected)
- route: old loop around the neighborhood

Saturday

Before lunch: boxing workout
Before dinner:
- 80 min easy on trail
  - T+D 67, no effect, T 45 F, WC 37 F
  - time: 1:16:24
  - distance: 5.66 mi
  - average pace: 13:31 (GAP ave pace 12:44)
  - splits: 13:29, 14:00, 13:34, 13:30, 13:36, 12:37
  - ave HR: 128 BPM - within my target range
  - elevation gain: 770 ft (corrected)
  - route: Western Ridge Trail, Rock Creek National Park

Sunday before dinner:

140 min LR on trail
- T+D 58, no effect, T 39 F, WC 35 F
- time: 2:20:05
- distance: 10.58 mi
- average pace: ~13:15
- splits: 12:42, 12:10, 13:52, 12:41, 14:41, 12:55, 13:25, 13:32, 13:17, 12:7, 13:47, 15:48
- ave HR: 144 BPM - just below my target range
- elevation gain: 1059 ft (corrected)
- route: Seneca Greenway, Long Draught, and Seneca Ridge Trails
- comments: I accidentally saved the run twice partway through - so it was in two parts on Garmin. I combined stats approximately.
- comments: I had 1.5L of water + Nuun. I ate one Honey Stinger waffle and one sleeve of GU Chews.

Health

Unfortunately this week was another bad one for my headache. I had a follow-up with the pain management group to discuss how I've been feeling since the radio ablation procedure. Not good. The pain management doc isn't sure how to proceed. I have an appointment with my neurologist this week. After that, the two doctors are going to confer. (None too soon!) Who knows what will be after that.

avondale · Mar 23, 2023

Week of Mar. 13 - 19, 2023

This was the thirteenth week of an 18-week training plan that has the Hurt the Dirt Trail Marathon on April 22 as my next goal race.

Training is still going well. This week led into my spring break. Since I was planning to drive to my mother's house in northwestern PA on Sunday, I moved my usual Saturday and Sunday runs up by one day. With my tennis schedule, that also meant skipping a mid-week easy run. Things worked out.

Monday

Before breakfast: foam rolling and stretching
In evening: 2-hr tennis doubles round-robin. In one point, I ran to my left to chase down a lob - I hit it back in play, but when I pivoted, I tweaked my right glute.

Tuesday after work:

Hill repeats: 20 min easy + 5 x (2 min hard uphill + 4 min walk downhill)
- T+D 54, no effect. T 39 F, windy!
- time: 50:01
- distance: 3.8 mi
- uphill splits: 9:56, 9:44, 9:57, 9:57, 10:12
- elevation gain: 335 ft (corrected)
- route: old loop around the neighborhood
- comments: No problems with the right glute.

Wednesday

Before breakfast: core workout
- 1 60-sec plank
- 20 starfish
- 20 dead bugs
- 20 slo-mo mountain climbers
- 20 each side flutter kicks
- 20 bicycle crunches with hold
- 5 10-sec hollow-body holds
- 2 30-sec side planks
- 20 double leg lift/lowers
- 20 each side running high knee
In evening: 2-hr tennis doubles match - my partner and I lost 6-4, 6-1. Wouldn't you know that I tweaked my right glute again with a similar play?

Thursday after work:

Tempo intervals on trail: 10 min easy + 6 x (5 min tempo + 1 min walk) + 10 min easy
- T+D 77, no effect. T 63 F.
- time: 56:01
- distance: 4.9 mi
- tempo splits: 9:58, 10:12, 10:22, 10:10, 10:15, 10:10
- elevation gain: 348 ft (corrected)
- route: Northwest Branch Trail

Friday after work:

90 min easy on trail
- T+D 98, no effect. T 57 F.
- time: 1:30:00
- distance: 6.88 mi
- average pace: 12:54 (GAP ave pace 12:33)
- splits: 12:49, 12:05, 13:40, 14:39, 13:02, 12:54, 12:15
- ave HR: 137 BPM - within my target range
- elevation gain: 422 ft (corrected)
- route: Valley Trail, Rock Creek National Park

Saturday before dinner:

220min LR on trail
- T+D 67, no effect, T 45 F
- time: 3:40:01
- distance: 16.56 mi
- average pace: 13:17 (ave GAP pace 12:51)
- splits: 13:06, 12:37, 12:59, 13:10, 11:57, 13:13, 13:34, 13:25, 13:37, 14:08, 13:39, 12:31, 13:17, 13:00, 13:33, 14:06, 14:29
- ave HR: 141 BPM - below my target range
- elevation gain: 1446 ft (corrected)
- route: Seneca Greenway and Schaeffer Farm Trails
- comments: I had 1.5L of water + Nuun and 1 L of water. I ate two Honey Stinger waffles, one serving of Swedish Fish, and one sleeve of GU Chews.
- comments: This run went very, very well! Compared to my 200-min LR two weeks ago, the T+D was significantly lower and it was cloudier so less direct sunlight heating me up.

Sunday before breakfast: walk on treadmill - to make sure I got my 10k steps!

time: 1:26:39
distance: 4.7 mi
average pace: 18:26
incline: 0%

Health

My headache was bad for several days again this week. I had an appointment with my neurologist on Thursday. He said he's basically out of ideas. He put me back on a medicine that I had tried previously in order to ramp up to a higher dosage than we had done previously. We'll see. The pain management doctor was supposed to confer with my neurologist sometime after this appointment, but as I write this, I don't know if that has happened yet. I haven't heard anything.

azrivest · Mar 24, 2023

That must suck to hear from your doctor. Sending good vibes your way.

avondale · Mar 26, 2023

Week of Mar. 20 - 26, 2023

This was the fourteenth week of an 18-week training plan that has the Hurt the Dirt Trail Marathon on April 22 as my next goal race.

Training is still going well. This week was my spring break. I drove to visit my mother on Sunday (Mar. 19) and then came home on Wednesday.

Monday before breakfast:

50 min easy
- T+D 40, no effect. WC 14 F
- time: 50:01
- distance: 4.11 mi
- average pace: 12:10
- splits: 12:34, 12:11, 12:01, 11:56, 11:59
- ave HR: 124 BPM - within my target range
- elevation gain: 12 ft (uncorrected)
- route: Allegheny River Trail
- comments: This was supposed to be 60 min, but I really just wasn't feeling it.
- My mother and her dog Sammy

Tuesday before breakfast:

Hill repeats: 15 min easy + 7 x (2min hard uphill + 4min walk downhill)
- T+D 40, no effect. WC 23 F
- time: 56:19
- distance: 4.04 mi
- uphill splits: 10:44, 9:54, 9:44, 9:34, 9:35, 9:40, 9:41
- elevation gain: 254 ft (corrected)
- route: Tanglewood development
- comments: I accidentally ended the warm-up too early, so I had to restart and combine activities.

Wednesday before dinner:

60 min easy on trail
- T+D 91, no effect, T 66 F
- time: 1:00:03
- distance: 4.91 mi
- average pace: 12:13 (ave GAP pace 12:08)
- splits: 12:38, 12:04, 12:19, 12:25, 11:37
- ave HR: 137 BPM - within my target range
- elevation gain: 269 ft (corrected)
- route: Valley Trail, Rock Creek National Park

Thursday before dinner:

Tempo intervals on trail: 15 min easy + 2 x (10 min tempo + 2 min walk) + 15 min easy
- T+D 129, 2%; T 81 F (!!!)
- time: 54:02
- distance: 4.55 mi
- tempo splits: 10:21, 10:08
- elevation gain: 345 ft (corrected)
- route: Northwest Branch Trail
- comments: I've seen this guy on a bike with his two dogs leashed ahead of him. Finally got a good photo.

Friday before lunch: walk on treadmill

time: 1:27:12
distance: 4.9 mi
average pace: 17:48
incline: 4% to 6% and back

Saturday

Before lunch: walk on treadmill
- time: 1:26:41
- distance: 4.83 mi
- average pace: 17:57
- incline: 0%
Before dinner:
- 90 min easy on trail
  - T+D 96, no effect, T 48 F
  - time: 1:30:00
  - distance: 6.52 mi
  - average pace: 13:49 (ave GAP pace 13:02)
  - splits: 13:35, 14:40, 13:56, 13:37, 13:30, 14:27, 12:10
  - ave HR: 132 BPM - within my target range
  - elevation gain: 853 ft (corrected)
  - route: Western Ridge Trail, Rock Creek National Park
  - comments: It had rained all morning, so it was still damp and quite muddy.

Sunday before dinner:

240 min LR on trail
- T+D 92, no effect, T 66 F at end of run
- time: 4:00:00
- distance: 18.06 mi
- average pace: 13:17 (ave GAP pace 12:54)
- splits: 13:10, 12:49, 13:17, 13:36, 12:15, 13:32, 14:03, 13:19, 13:34, 12:58, 13:15, 13:47, 12:25, 13:07, 12:47, 13:15, 13:43, 14:22
- ave HR: 141 BPM - below my target range
- elevation gain: 1573 ft (corrected)
- route: Seneca Greenway and Schaeffer Farms Trails
- comments: I took and drank 1.5 L of water + Nuun and 1 L of water. I ate two Honey Stinger waffles, one serving of Swedish Fish, and one sleeve of GU Chews.
- comments: This run turned into quite an adventure!
  - ~2.5 mi: I miss-stepped on the stepping stones going across a small creek (that I've crossed dozens of times) and ended up submerging both feet completely. For the next couple of miles, my steps were squish, squish, squish!
  - ~10.5 mi: I tripped and took a good dive into the dirt and got some good trail rash - all superficial scrapes.
  - ~15 mi: I stopped to see what a couple of people were looking at, and it was two small snakes - maybe 1 foot long.
  - ~16 mi: I heard some rustling in the leaves next to the trail and looked over to see a rather large black snake. It started the heck out of me! It was at least 2 feet long and much thicker than the other snakes. I was glad that I was almost done because after that, every stick and root on the trail looked like a snake, LOL!

Health

My headache has been all over this week. Driving for a long time is always bad for it. Then I forgot to take my pillow with me on my trip, and that did not make my neck happy. But some days weren't too bad. I haven't heard back yet from the pain management doc + neurologist.

GollyGadget · Mar 27, 2023

I'm always impressed by your trail runs! I don't run them often because I don't like driving to go run but anytime I do, I'm surprised by how much more difficult it is to my paved paths.

Regarding snakes, last time that I saw a snake on my run was the last time I ran that route

avondale · Mar 27, 2023

GollyGadget said:
I'm always impressed by your trail runs! I don't run them often because I don't like driving to go run but anytime I do, I'm surprised by how much more difficult it is to my paved paths.

Regarding snakes, last time that I saw a snake on my run was the last time I ran that route

Thanks! Trail running is definitely a whole different type of running. I'm happy with how I've progressed with it.

avondale training journal, starting Dec. 2018 (comments welcome)

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off to the (runDisney) races

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Chasing the rDream

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